This exercise involves pulling a lever attached to a weight stack down towards the front of the body while seated on a machine. It primarily targets the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the latissimus dorsi, which is the largest muscle in the back and helps with overall upper body strength and posture
- Also works the biceps, forearms, and shoulders as secondary muscles
- Can be done with different grip variations to target different areas of the back
- Using a lever machine allows for a controlled and stable movement, reducing the risk of injury
- Can be easily modified for different fitness levels by adjusting the weight or reps
How to perform
- Adjust the seat height so that your thighs are parallel to the ground and your feet are flat on the floor.
- Select the appropriate weight and attach the V-bar to the cable machine.
- Sit facing the machine with your knees under the pad and grasp the V-bar with an overhand grip.
- Lean back slightly and keep your chest up as you pull the V-bar down towards your chest.
- Pause briefly at the bottom of the movement and then slowly release the bar back to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Biceps
Primary
Forearms
Primary